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Training Log Archive: Steffen

In the 7 days ending Jul 8, 2018:

activity # timemileskm+m
  Fieldwork2 7:17:41 8.84(49:30) 14.23(30:46) 347
  Cycling5 5:06:27 53.83(10.5/h) 86.64(17.0/h) 974
  Running3 1:18:52 7.3(10:48) 11.75(6:43) 469
  Workout4 1:09:00
  Strength1 35:00
  Total15 15:27:00 69.98 112.62 1790
  [1-5]15 15:05:00
averages - weight:70.3kg

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MoTuWeThFrSaSu

Sunday Jul 8, 2018 #

Note
weight:70.2kg

8 AM

Cycling 1:00:35 [3] 19.18 km (19.0 kph) +171m

9 AM

Fieldwork 3:11:20 [1] 5.25 km (36:27 / km) +203m 30:32 / km
shoes: Salomon XT Shigarri

Not much fun today. Expect brambles, fern, thistles, all mixed up. I guess I have remapped badest runabale part today.
1 PM

Cycling 1:29:44 [3] 23.72 km (15.9 kph) +231m

Saturday Jul 7, 2018 #

9 AM

Fieldwork 4:06:21 [1] 8.98 km (27:26 / km) +144m 25:24 / km
shoes: Salomon XT Shigarri

Rework the map for our regional long distance champs.
6 PM

Running 36:16 intensity: (3 @0) + (10 @1) + (2:21 @2) + (12:25 @3) + (19:51 @4) + (1:26 @5) 6.02 km (6:02 / km) +173m 5:16 / km
ahr:146 max:166 shoes: INOV8 X-Talon 212

Friday Jul 6, 2018 #

9 PM

Workout 11:00 [1]

Thursday Jul 5, 2018 #

5 PM

Running 14:07 intensity: (6 @0) + (9 @1) + (1:51 @2) + (8:34 @3) + (3:27 @4) 2.51 km (5:37 / km) +48m 5:08 / km
ahr:137 max:155 shoes: Nike Zoom Air Pegasus 32

Had planed a long run but skiped it due to hamstring problems.
8 PM

Workout 10:00 [1]

Wednesday Jul 4, 2018 #

Note
weight:70.7kg

7 AM

Cycling 31:02 intensity: (4:20 @1) + (11:32 @2) + (15:10 @3) 9.97 km (19.3 kph) +125m
ahr:124 max:142

10 AM

Workout 33:00 [3]

4 PM

Cycling 1:13:14 intensity: (12:34 @0) + (29:46 @1) + (24:04 @2) + (6:50 @3) 19.72 km (16.2 kph) +268m
ahr:106 max:141

Tuesday Jul 3, 2018 #

5 AM

Running hills 28:29 [4] 3.23 km (8:50 / km) +248m 6:23 / km
ahr:125 max:166 shoes: asics GEL-Kanaku 2

4x 170 m / 25 m (52, 52, 55, 57 s) +warmup/cooldown
10 PM

Workout 15:00 [1]

Monday Jul 2, 2018 #

Note
weight:70kg

4 PM

Strength 35:00 [4]

7 PM

Cycling 51:52 intensity: (9:17 @0) + (16:29 @1) + (20:26 @2) + (5:40 @3) 14.05 km (16.3 kph) +181m
ahr:107 max:139

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